ISSA Meal Planning & Supplement Strategies 2 — Questions and Answers
Question 1: A client reports GI distress when taking creatine monohydrate. Which alternative form is generally better tolerated?
- Creatine ethyl ester
- Buffered creatine (Kre-Alkalyn)
- Creatine HCl (Correct answer)
- Creatine nitrate
Correct answer: Creatine HCl
Creatine HCl is more soluble and requires a smaller dose, making it easier on the digestive system.
Question 2: When designing a meal plan for a vegetarian endurance athlete, which amino acid is most likely to be limiting?
- Glutamine
- Leucine
- Lysine (Correct answer)
- Arginine
Correct answer: Lysine
Lysine is the most commonly limiting amino acid in plant-based diets because grains are poor sources.
Question 3: What is the primary purpose of the 'loading phase' in a creatine supplementation protocol?
- To increase liver glycogen storage
- To saturate muscle phosphocreatine stores rapidly (Correct answer)
- To elevate blood creatinine levels for testing
- To prime the kidneys for creatine filtration
Correct answer: To saturate muscle phosphocreatine stores rapidly
Loading (20 g/day for 5–7 days) rapidly saturates muscle creatine stores compared to the slower maintenance approach.
Question 4: A fat-loss client eats 4 meals per day. How should total daily protein be distributed across meals to maximize muscle protein synthesis?
- All protein in the post-workout meal
- Front-load protein at breakfast only
- Evenly distribute ~25–40 g per meal (Correct answer)
- Consume protein only in the final two meals
Correct answer: Evenly distribute ~25–40 g per meal
Evenly distributed protein doses (~25–40 g) maximize leucine-driven MPS stimulation at each meal throughout the day.
Question 5: Which vitamin is most often recommended alongside calcium supplementation to enhance absorption?
- Vitamin A
- Vitamin C
- Vitamin D (Correct answer)
- Vitamin K
Correct answer: Vitamin D
Vitamin D upregulates intestinal calcium transport proteins, significantly improving calcium absorption.
Question 6: An ISSA nutritionist is designing a pre-game meal for a soccer player playing at 7 PM. When should this meal ideally be consumed?
- 30 minutes before
- 1 hour before
- 3–4 hours before (Correct answer)
- 6 hours before
Correct answer: 3–4 hours before
A pre-event meal 3–4 hours prior allows adequate digestion and sustained blood glucose without GI discomfort during play.
Question 7: Which of the following best describes 'nutrient timing' in the context of resistance training?
- Eating only within a 4-hour window daily
- Strategically consuming nutrients before, during, and after exercise to optimize performance and recovery (Correct answer)
- Timing carbohydrates to avoid insulin spikes
- Taking all supplements in the morning regardless of training time
Correct answer: Strategically consuming nutrients before, during, and after exercise to optimize performance and recovery
Nutrient timing involves deliberately scheduling macro intake around training to enhance performance, muscle protein synthesis, and glycogen replenishment.
ISSA Meal Planning & Supplement Strategies 2
A client reports GI distress when taking creatine monohydrate.
Which alternative form is generally better tolerated?